Comparing Nutrients in 7 ounces Boiled Large Lima Beans VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Large Lima Beans	Baked Potato Skin	Recommended Dietary Allowance
Energy	7.87% 228kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.4g	70.3% 91g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	3.83% 2.78g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41% 165μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	29.8% 26.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Baked Potato Skin	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	180% 1.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	59.3% 4.74mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	53% 1.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.5% 220mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.74% 138g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Large Lima Beans VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Large Lima Beans versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Large Lima Beans vs Baked Potato Skin:

• 7 ounces of Boiled Large Lima Beans have 1.3 times more Vitamin B1 and 3.8 times more Vitamin B9 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.9 times more Vitamin B2, 7.3 times more Vitamin B3, 2 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin C than Boiled Large Lima Beans.
• 7 ounces of Boiled Large Lima Beans have insufficient amounts of Vitamin C
• Both Boiled Large Lima Beans as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Large Lima Beans vs Baked Potato Skin:

• 7 ounces of Boiled Large Lima Beans have 6.4 times more Selenium and 1.9 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2 times more Calcium, 3.5 times more Copper and 2.9 times more Iron than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Baked Potato Skin contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per seven ounces.
• 7 ounces of Boiled Large Lima Beans lack sufficient amounts of Calcium
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Large Lima Beans have 5.2 times more Omega 3, 2.1 times more Sugars and 1.8 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.7 times more Energy and 2.2 times more Carbohydrate than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Baked Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Large Lima Beans as well as Baked Potato Skin provide inadequate amounts of Omega 6 in seven ounces.